Foods That Are as Healthy as Exercise and Quitting Smoking

Looking to improve your health and live longer? If so, add more protein to your diet! Recent studies have found that high protein foods, such as lean meat, poultry, and fish, have similar health benefits as exercise and quitting smoking. Packed with amino acids, these foods decrease heart disease risk, boost cardiovascular health, and prevent arterial stiffness.

Harness the Power of Protein

A diet rich in protein can add years to your life and ward off diseases. In general, high-protein foods contain fewer calories than high-sugar and high-fat products. They also have appetite suppressing effects, keeping you full between meals. By increasing your protein intake, you’ll feel less hungry and have better control over your weight.

Research indicates that protein requires up to 25 percent more energy to digest compared to fats and carbohydrates. This explains why high-protein diets increase metabolism and promote weight loss. Additionally, they support muscle growth and repair, prevent catabolism, and curb sugar cravings. The more active you are, the more protein you need in your diet. As a rule of thumb, stick to 1.5 grams to 2 grams of protein per kilogram of body weight.

What Are the Best Sources of Protein?

Whether you’re a vegan, a vegetarian, or a meat eater, there are plenty of ways to increase your protein intake. This nutrient is found in meats, fish, seafood, eggs, dairy, and milk as well as in nuts, seeds, and vegetables. The best sources of protein include:

Ground beef
Poultry
Salmon
Tuna
Halibut
Tilapia
Sardines
Cottage cheese
Greek yogurt
Eggs
Milk

Peanuts

Cashews

Almonds

Pistachios

Soy milk

Peanut butter

Beans

Chickpeas

Green peas

Tofu

Foods in the legume family are high in protein and fiber, so make sure you include them in your diet. Don’t forget about quinoa, which contains all nine essential amino acids and eight grams of protein per cup.